The Jujimufu Training Program!


Jujimufu is a bodybuilder, acrobatist and one of the most famous fitness influencers in the world. He is known for his crazy hair and his even crazier training program.

If you want to train like Jujimufu then this article is for you!

Introduction

  • Part 1: Jujimufu’s Chest Workouts
  • Part 2: Jujimufu’s Back Workouts
  • Part 3: Jujimufu’s Shoulder Workouts
  • Part 4: Jujimufu’s Leg Workouts
  • Part 5: Jujimufu’s Arm Workouts

In this comprehensive guide I will teach everything you need to know about the Jujimufu training program.

Jujimufu trains using a traditional bodybuilding bro-split. He trains each body part once per week on its own separate training day. For example:

The Jujimufu Training Split

  • Day 1: Chest
  • Day 2: Back
  • Day 3: Off
  • Day 4: Shoulders
  • Day 5: Legs
  • Day 6: Arms
  • Day 7: Off

Jujimufu believes that training each body part on its own day with a ton of volume and intensity is the fastest way to get great results.

Now let’s take a closer look at how Jujimufu trains each body part for size and strength.

Part 1: Jujimufu’s Chest Workouts

Jujimufu says that his chest was always his weakest body part. No matter what he did his chest lagged behind the rest of his body.

Over the years he was able to use some unconventional training strategies to bring his chest up with the rest of his body.

“I have really bad chest genetics. I’ve been able to improve my chest against all odds. I have a lot of odds!

I trained my chest for years and years, all the supplements, all the eating, all the other stuff was the same but when I changed the way I trained my chest it started responding.”

Jujimufu says that the classic mass-building chest exercises like the flat bench press, incline bench press and flat dumbbell fly are garbage – they belong in the toilet!

Jujimufu says that you should instead focus on different machine and cable exercises that really let you isolate the chest.

Here is Jujimufu walking you through one of his favorite chest workouts. Check it out:

Jujimufu Chest Workout #1

  • Exercise #1: Cable crossover (high pulley), 4 sets of 8-15 reps
  • Exercise #2: Flat DB fly, 4 sets of 8-15 reps
  • Exercise #3: Eccentric-only bench press, 4 sets of 8-15 reps**
  • Exercise #4: Flat machine press (neutral grip), 4 sets of 8-15 reps
  • Exercise #5: Flat machine fly, 4 sets of 8-15 reps

**Use a light weight and have your training partner press down on the bar during the lowering phase to overload the negative phase of the movement. Use this technique on all 8-15 reps.

Here is the training video for this workout:

Jujimufu is a big believer in using machines, cables and different isolation exercises to train the chest.

For this workout he actually pre-exhausts his chest with the cable crossover and flat dumbbell flyes before moving onto more compound exercises. Jujimufu says whatever you do, don’t do the flat bench press! Check it out:

“If you want to grow your chest then throw the bench press in the trash. If you’re doing 5 sets of 5 reps or 3 sets of 10 reps it doesn’t matter, get rid of it!”

Here is another chest workout where Jujimufu focused on different machine and isolation exercises to build his chest. Check it out:

Jujimufu Chest Workout #2

  • Exercise #1: Hammer strength flat press, 3 sets of 8 reps
  • Exercise #2: 30 degree incline bench press, 4 sets of 6 reps
  • Exercise #3: Machine pec dec, 4 sets of 10-15 reps

Here is the training video for this workout:

For this workout Jujimufu focuses on different machine exercises. He says that it is not possible to build a massive chest without machines.

If you want to piss Jujimufu off then just tell him that you can build a huge chest with free weights! Check it out:

“Is it possible to build a huge chest without machines? Uhhh… NO!”

Jujimufu would rather make love with a cactus than start his workout with the flat bench press but that is exactly what he did in the following workout. Check it out:

Jujimufu Chest Workout #3

Superset #1

  • A1: Flat bench press, 3-5 sets of 8-15 reps
  • A2: Behind the neck pulldown, 3-5 sets of 8-15 reps

Superset #2

  • B1: Incline bench press, 3-5 sets of 8-15 reps
  • B2: T-bar row, 3-5 sets of 8-15 reps

Superset #3

  • C1: Flat DB fly, 3-5 sets of 8-15 reps
  • C2: Barbell bent over row, 3-5 sets of 8-15 reps

Superset #4

  • D1: V-bar dips, 3-5 sets of 8-15 reps
  • D2: Chin ups, 3-5 sets of 8-15 reps

Superset #5

  • E1: Lying DB pullover, 3-5 sets of 8-15 reps

Here is the training video for this workout:

For this workout Jujimufu performed Arnold Schwarzenegger’s favorite chest and back workout.

Arnold absolutely loved exercises like the flat bench press, the incline bench press and the dumbbell fly for overall chest development so Jujimufu had no choice but to perform them for this workout.

He wasn’t happy about it though:

“The incline bench press after flat bench press is also garbage! And the dumbbell fly… the dumbbell chest fly is an exercise that shouldn’t exist anymore!”

Is Jujimufu correct? Are free weight exercises a waste of time for building a huge chest? I’ll let you be the judge!

Part 2: Jujimufu’s Back Workouts

Jujimufu is known for his massive upper back. His back is so wide it looks like he could flap his lats and start flying away!

So how did Jujimufu build an upper back that would make Dorian Yates jealous? His training partners say that it mostly has to do with genetics:

“How did Jujimufu build his back? He was born with it. It’s genetics.” 

Jujimufu may have great upper back genetics but he still trains his butt off in the gym. Let’s look at a few of his favorite upper back workouts.

Here is a simple upper back workout where Jujimufu was trying to build his strength on the deadlift. Check it out:

Jujimufu Back Workout #1

  • Exercise #1: Conventional deadlift, 1 set of 2 reps
  • Exercise #2: Seated cable row (V-handle), 3 sets of 8-12 reps
  • Exercise #3: Lat pulldown (wide / overhand grip), 3 sets of 8-12 reps

Here is the training video for this workout:

Jujimufu keeps this workout short and sweet. He works up to a heavy set of 2 reps on the deadlift and then performs a couple of upper back assistance exercises.

Jujimufu says that one of the best ways to design a bodybuilding workout is to go heavy on one primary exercise and then perform a bunch of higher-rep assistance work. This is a classic strategy that Ronnie Coleman and many other world-class bodybuilders used to build their incredible physiques.

Here are Jujimufu’s thoughts on this “powerbuilding” approach:

“Look at similarities. Look at what most people are doing that’s working with them.

They do something heavy, then they do some high-volume assistance work for higher volume and they’re consistent with it. And it just works.

It’s like baking a cake. You use the right ingredients and it just works. Deadlifts work, rowing works, pulldowns work.”

In this next workout Jujimufu mixes things up and performs 4 different supersets to shock his upper back into growth. Check it out:

Jujimufu Back Workout #3

Superset #1

  • Exercise #1: Standing cable pullover, 3 sets of 5-15 reps, 10 seconds rest
  • Exercise #2: Chin ups (wide / neutral grip), 3 sets of 5-15 reps, 2 minutes rest

Superset #2

  • Exercise #3: One-arm barbell row, 3 sets of 5-15 reps, 10 seconds rest
  • Exercise #4: 30 degree incline barbell row, 3 sets of 5-15 reps, 2 minutes rest

Superset #3

  • Exercise #5: Seated cable row (v-handle), 3 sets of 5-15 reps, 10 seconds rest
  • Exercise #6: Barbell dead stop row, 3 sets of 5-15 reps, 2 minutes rest

Superset #4

  • Exercise #7: One-arm cable row, 3 sets of 5-15 reps, 10 seconds rest
  • Exercise #8: Chin ups (narrow / neutral grip), 3 sets of 5-15 reps, 2 minutes rest

Here is the training video for this workout:

Talk about an intense workout! Supersets are so effective for building muscle because they extend the time under tension of your sets. Your sets last twice as long as they usually do which damages a ton of muscle fibers and creates a crazy amount of metabolic stress.

Throughout the workout Jujimufu focuses on differing rowing exercises over pulldowns. He says that rows are just a better overall exercise for building up your upper back. Check it out:

“I feel like rows build a better back than pulldowns. They thicken the back up better, they give a better pump. That’s why I prioritize rowing motions over pulldown motions.”

Now let’s look at an even crazier upper back superset workout by Jujimufu. For this workout Jujimufu performs 6 different supersets where he performs the deadlift for 10 reps followed by some other assistance exercise to failure.

This is an insane way to train but what else can you expect from the one-and-only Jujimufu? Check it out:

Jujimufu Back Workout #2

Superset #1

  • Exercise #1: Conventional deadlift, 1 sets of 10 reps, 10 seconds rest
  • Exercise #2: Standing DB shrugs, 1 set of 10-15 reps, 3 minutes rest

Superset #2

  • Exercise #3: Conventional deadlift, 1 sets of 10 reps, 10 seconds rest
  • Exercise #4: Inverted bodyweight row, 1 set of 10-15 reps, 3 minutes rest

Superset #3

  • Exercise #5: Conventional deadlift, 1 sets of 10 reps, 10 seconds rest
  • Exercise #6: Cable hip thrusts, 1 set of 10-15 reps, 3 minutes rest

Superset #4

  • Exercise #7: Conventional deadlift, 1 sets of 10 reps, 10 seconds rest
  • Exercise #8: Belt squat calf raise, 1 set of 10-15 reps, 3 minutes rest

Superset #5

  • Exercise #9: Conventional deadlift, 1 sets of 10 reps, 10 seconds rest
  • Exercise #10: Glute ham raise, 1 set of 10-15 reps, 3 minutes rest

Superset #6

  • Exercise #11: Conventional deadlift, 1 sets of 10 reps, 10 seconds rest
  • Exercise #12: Reverse hyperextension, 1 set of 10-15 reps, 3 minutes rest

Here is the training video for this workout:

Talk about a crazy workout! For the record I think Jujimufu was just trying to mix things up and have some fun with his fans on YouTube. Try this workout at your own risk!

Part 3: Jujimufu’s Shoulder Workouts

Jujimufu trains his shoulders once per week using a healthy mix of compound and isolation exercises.

One of his favorite ways to design a shoulder workout is to perform different isolation exercises early in the workout to pre-fatigue his shoulders. Then when his shoulders are warmed up and pumped full of blood he moves onto his compound overhead pressing exercises.

Here is one workout where Jujimufu uses this exact strategy. Check it out:

Jujimufu Shoulder Workout #1

  • Exercise #1: Machine lateral raise, 3-4 sets of 8-15 reps
  • Exercise #2: Reverse pec dec, 3-4 sets of 8-15 reps
  • Exercise #3: Cable front raise, 3-4 sets of 8-15 reps
  • Exercise #4: Seated DB overhead press, 3-4 sets of 8-15 reps

Here is the training video for this workout:

This is a very normal looking shoulder workout for Jujimufu. He pre-exhausts his side, rear and front delts before moving onto his main overhead pressing exercise for the day.

Jujimufu says that the best time for a bodybuilder to do overhead pressing movements is at the very end of your workout. Check it out:

“If you want to get jacked then stick to shoulder pressing movements at the end of your workout, not at the beginning.”

Many other bodybuilding coaches including John Meadows are also big fans of this approach.

Here is another shoulder workout where Jujimufu uses his favorite pre-exhaust strategy. Check it out:

Jujimufu Shoulder Workout #2

  • Exercise #1: Reverse pec dec, 4 sets of 8-15 reps
  • Exercise #2: Machine lateral raise (straight arm), 4 sets of 8-15 reps
  • Exercise #3: Seated DB overhead press, 4 sets of 8-15 reps
  • Exercise #4: Seated DB lateral raise, 4 sets of 8-15 reps
  • Exercise #5: Powel raise**, 4 sets of 8-15 reps

**Use a pronated grip and perform through the bottom-half range of motion only.

Here is the training video for this workout:

Jujimufu starts this workout with the reverse pec dec. He says that the rear delts are the muscle that really give the shoulders that big, round appearance and that you must train them hard if you want big shoulders. Check it out:

“Rear delt is the muscle in the shoulder that makes a shoulder look like a shoulder. Everyone should be doing these.

It protects against shoulder injury, it’s an aesthetic exercise, there are no drawbacks. I think people just forget to do it.”

If you want big rear delts like Jujimufu then you have to start doing the reverse pec dec machine. Here is Jujimufu with some high-energy advice on this machine:

“Go for strength gains when you’re training the rear delts. Don’t limit yourself – go for the full stack!”

Take my energy, Jujimufu!

Now let’s look at a workout where Jujimufu copies Dwayne Johnson’s shoulder routine. Check it out:

Jujimufu Shoulder Workout #3 (the rock)

  • Exercise #1: Seated DB overhead press, 3-5 sets of 10-15 reps
  • Exercise #2: Cable front raise, 3-5 sets of 10-15 reps
  • Exercise #3: Standing DB lateral raise, 3-5 sets of 10-15 reps
  • Exercise #4: Reverse pec dec, 3-5 sets of 10-15 reps
  • Exercise #5: Seated DB lateral raise, 3-5 sets of 10-15 reps
  • Exercise #6: Barbell shrug, 3-5 sets of 10-15 reps
  • Exercise #7: Dumbbell shrug, 3-5 sets of 10-15 reps

Here is the training video for this workout:

Talk about a high-volume shoulder workout! Dwayne Johnson attacks his shoulders with 7 different exercises to completely exhaust the target muscle.

Part 4: Jujimufu’s Leg Workouts

Jujimufu isn’t known for his leg development but he trains his quads and hamstrings just as hard as any other body part. Let’s look at a couple of Jujimufu’s favorite leg workouts. Check it out:

Jujimufu Leg Workout #1

  • Exercise #1: Lying leg curl, 5 sets of 5 reps*
  • Exercise #2: Machine hack squat, 4 sets of 8-15 reps
  • Exercise #3: Machine leg extension, 4 sets of 8-15 reps
  • Exercise #4: Horizontal leg press with bands, 4 sets of 8-15 reps
  • Exercise #5: Glute ham raise, 4 sets of 8-15 reps

*Perform each rep with a 3/0/1/2 tempo. Lower the weight over 3 seconds, pause for 0 seconds in the bottom position, lift the weight over 1 second and pause for 2 seconds in the top position.

**On your last set train to failure and then perform several forced reps with the help of a training partner.

Here is the training video for this workout:

Jujimufu performed this workout with IFBB pro Ben Pakulski in his MI40 gym. This workout actually looks a lot like the leg workouts that John Meadows likes to perform for his Mountain Dog Training programs.

Jujimufu starts the workout with several brutal sets of leg curls. On the last set he trains to failure and then performs several forced reps with the help of his training partner.

For his quads Jujimufu performs several old-school exercises like machine hack squats, leg extensions and leg presses. On the leg press Jujimufu uses resistance bands to make the exercise even more challenging.

Finally Jujimufu finishes off the workout with several sets of glute ham raises.

Now let’s look at the hardest leg workout of Jujimufu’s life. No – I am not exaggerating! Check it out:

Jujimufu Leg Workout #2

  • Exercise #1: Seated leg curl, 4 sets of 6-12 reps*
  • Exercise #2: 45 degree leg press with bands, 4 sets of 8-20 reps**
  • Exercise #3: Safety squat bar squat with chains, 4 sets of 5-10 reps***
  • Exercise #4: Machine hack squat with reverse bands, 4 sets of 8-20 reps****
  • Exercise #5: Machine leg extension, 4 sets of 8-20 reps*****
  • Exercise #6: Stationary lunge with chains, 3 sets of 6 reps******
  • Exercise #7: Machine sissy squat, 3 sets of 21 reps******* 
  • Exercise #8: Kneeling leg curl, 3 sets of 8-15 reps
  • Exercise #9: Lying leg curl, 3 sets of 8-15 reps********
  • Exercise #10: Dumbbell stiff legged deadlift, 3 sets of 8-15 reps*********

*On the last set train to failure, then perform several forced reps with 1-3 seconds of manual overpressure in the stretched position on each rep, then perform over 9,000 partial reps in the stretched position to further fatigue the hamstrings.

**On your last set perform a cluster set. Perform 5 reps, pause for 10 seconds near lockout, perform 5 more reps, pause for 5 seconds near lockout perform 5 more reps, done! Have your training partners perform forced reps as needed to complete all 15 reps.

***On your last set perform a triple drop set. Train to failure with 3 sets of chains, then train to failure with 2 sets of chains, then trian to failure with 1 set of chains, then train to failure with straight weight. Rest 0 seconds in between attempts.

****On your last set train to failure, then perform a 10-second iso-hold near the top position while your training partners add extra manual resistance to the machine.

*****On your last set use the tempo contrast method. Perform 2 regular reps, then 1 rep with an ultra-slow tempo on the way up and on the way down.

******On all 3 sets perform 6 reps, then perform a 6-second iso-hold near the bottom position, then drop a chain and repeat, then drop a chain and repeat, then drop a chain and repeat, done!

*******On your last working set perform 7 full range of motion reps, then perform 7 partial reps in the bottom position, then perform 7 partial reps in the top position

********On your last working set perform 8 reps to failure, then raise the chest piece 3 inches and perform another 8 reps (with forced reps as needed to reach 8), then raise the chest piece 3 inches and perform 10 partial reps in the bottom position, then perform 1 eccentric-only rep with the help of a spotter.

*********On your last working set perform a double drop set.

This is a long video so here are the timestamps for Jukimufu’s top sets on each lift: exercise #1, exercise #2, exercise #3, exercise #4, exercise #5, exercise #6, exercise #7, exercise #8, exercise #9, exercise #10, exercise #11.

Here is the training video for this workout:

What an unbelievable workout! This was a high-volume Mountain Dog style leg workout performed with John Meadows’ old training partner, Dave Tate.

Jujimufu performs 10 total exercises for his legs including 4 exercises for his hamstrings and 6 exercises for his quads. On the last set of almost every exercise Jujimufu uses a high-intensity training technique such as forced reps, partial reps, drop sets, cluster sets and so on.

If you are looking for a one-way trip to the hospital then I highly recommend you try this leg workout!

Part 5: Jujimufu’s Arm Workouts

Jujimufu trains his arms once per week on their own separate training day. Jujimufu loves to perform antagonistic supersets for his arms. This is where you alternate back and forth between sets for your biceps and triceps.

Antagonistic supersets are so effective because they help you recruit more muscle fibers in your arms, they improve your muscular endurance and they give you an incredible pump. Many other bodybuilders including Kai Greene and Seth Feroce are also big fans of antagonistic supersets for building huge arms.

Here is one of Jujimufu’s go-to arm workouts. Check it out:

Jujimufu Arm Workout #1

Superset #1

  • A1: Dual rope cable pushdown, 3 x 10-12, 10 seconds rest
  • A2: Standing ez-bar curl (wide / supinated grip), 3 x 10-12, 2 minutes rest

Superset #2

  • B1: Overhead cable rope extension (low pulley), 3 x 10-12**, 10 seconds rest
  • B2: Seated DB hammer curl, 3 x 10-12**, 2 minutes rest

Superset #3

  • C1: 30 degree incline DB extensions, 3 x 10-12****, 10 seconds rest
  • C2: 30 degree incline DB spider curls (supinated grip), 3 x 10-12****, 2 minutes rest

**Perform a double drop set on your last working set.

Here is the training video for this workout:

This is exactly how Jujimufu likes to train his arms. He performs 3 exercises each for his biceps and triceps using a wide variety of isolation exercises.

Jujimufu almost never performs compound exercises for his triceps. Instead he likes to focus on isolation exercises like tricep pushdowns, skull crushers and overhead tricep extensions to beef up his triceps.

Here is another one of Jujimufu’s favorite arm workouts. Check it out:

Jujimufu Arm Workout #2

Superset #1

  • A1: 30 degree incline supine rope cable pushdowns, 4 sets of 10-15 reps
  • A2: Machine preacher curl (supinated grip), 4 sets of 10-15 reps

Superset #2

  • B1: Decline bench press (shoulder-width grip), 4 sets of 10-15 reps
  • B2: Standing alternating DB curl (supinating grip), 4 sets of 10-15 reps

Superset #3

  • C1: Machine dips (upright torso), 4 sets of 10-15 reps
  • C2: Machine preacher curl (supinated grip), 4 sets of 10-15 reps

Here is the training video for this workout:

Once again Jujimufu follows his usual arm training template.

When it comes to training his arms Jujimufu doesn’t care about how much weight he is lifting. Instead he just focuses on feeling the target muscle working and getting a great pump.

Conclusion

Jujimufu is one of the most entertaining fitness experts in the world and it’s easy to see why. His training style is every bit as crazy as his personality!

If you are looking for a crazy workout to break up the monotony in the gym then I highly recommend you try any one of Jujimufu’s workouts.

I don’t know if Jujimufu’s training style is optimal for building muscle but he does have a great physique. As they say, you can’t argue with results!

I will leave you with one of my favorite quotes from the one-and-only Jujimufu:

“The incline bench press after flat bench press is also garbage! And the dumbbell fly… the dumbbell chest fly is an exercise that shouldn’t exist anymore!”

Thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

Thanks for checking out my site! My name is Dr. Mike Jansen and I'm the founder of Revolutionary Program Design. If you want to reach your size and strength goals faster then you've come to the right place. My goal is to make RPD the #1 strength training resource available anywhere in the world. So grab a seat, kick back and relax. There's never been a better time to lift weights or to learn the art and science of strength training program design.

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